You’ve been for a long, hard run. You’ve wolfed down your immediate high carb, high protein post run snack but now it’s dinnertime and you’re craving a reward for the day’s exertion. The standard grilled salmon, brown rice and asparagus is just not going to cut it. Payment is required for your efforts.
Unfortunately though, and rather unfairly, indulging in some high salt, high fat greasy goodness is going to be somewhat detrimental to the benefits you’re hoping to achieve from the intense exercise you just put your body through.
What you eat after a longer run (over the 30-45 minute mark) will impact how well you recover and how long recovery will take. It’s important that your post run meal contains a healthy balance of carbohydrates, protein and fat.
Carbohydrates are your body’s main source of fuel and are stored as glycogen. Your body can only store small amounts of glycogen, which is used during exercise to provide energy. Therefore it is important to restore what is lost during your workout, especially if you are training two days in row.
Protein is vital for the growth and repair of muscles. Strenuous exercise will cause the tearing of muscle fibres. Without adequate protein your muscles rate of repair and growth will be significantly reduced.
Essential fatty acids, Omega-3 and Omega-6, are important for the relief and prevention of joint pain.
So how can you indulge in a pizza but at the same time ensure you’re still giving your body what it needs to recover?
Ingredients (makes 2 pizzas)
Transfer the dough to a flat work surface and knead for 3 minutes. The dough should have taken on an elastic quality. Leave the dough in a clean bowl and cover it with clingfilm that has been lightly brushed with oil on the side facing the dough. Leave it until it has doubled in size. This should take roughly an hour at room temperature
Pre-heat the oven to 230°C.